JM & Warmup (200club) A lazy kinda cruising workout. Kettlebox with mild changes. 6 rounds: bags,skip,KB,bridge – using SW2h, SwL, SwR, SwA, CL, CR some 2mins per station rounds using PpL,PpR, and SnL, SnR a 3-4-3-4 round: bags 3m, KB 4m, skip 3m, bridge 4m (14mins) we finish on a high note: increase weight to 24kg: 4mins per station: bags 4m, KB 4m, skip 4m, bridge 4m (16mins) HRM profile: HRMax=165bpm, 967kcal
JM & WarmUp (200club – 25 of each, but only 10xSn each hand ‘cos we’ll be doing quite a lot of them) VO2max Sn using 12kg – 10mins – 10 reps per 15s (approx 200 reps) – rest 5mins VO2max Sn using 16kg – 11mins – 9 reps per 15s (approx 200 reps) – rest 5mins VO2max Sn using 20kg – 12mins – 8 reps per 15s (approx 190 reps) – rest 5mins VO2max Sn using 24kg – 13mins – 7 reps per 15s (approx 180 reps) We were supposed to do some pullups here, but everyone was fried,
JM & WarmUp (100club) VO2max Sn using 12kg – 10mins VO2max Pp using 16kg – 10mins VO2max Sn using 16kg – 10mins VO2max Pp using 20kg – 10mins VO2max Sn using 20kg – 12mins VO2max pullups – 8mins 10x pullups HRM profile: HRmax=176, 1016 KCal
JM & WarmUp (100club + 100 extra swings) Circle of Friends: A bunch of kettlebells arranged relatively randomly on a circle. Round 1: 45s with the kettlebell, 45s SqBw, 45s BrS. KB-exercises: Sw2h, SnL, PpR, SwL, CR, CL, SnR, PpL, SwAlt Round 2: 45s Sn, 45s WalkingBridge on the ball Round 3: 45s Pp, 45s JumpingBridge on the ball HRM profile: HRmax=175, 858kcal
JM & Warmup (240club) We’re all a bit ragged today, so we’ll take it easy. A super-circuit using 45s intervals. work:rest 4:1 Renegade rows,Box Jumps (1L & 2L), StepUps (weighted), Windshield Wipers, Pistols, DBL snatch, Evil Wheel, 1-arm Evil Wheel, DBL KB Sq, BearWalk (forwards & backwards). Not very cardio at all, but a relief on the hands